Warm up + Good Mornings w/ band 5 x 8 Burgener Warm up Clean Pulls 4 x 2 @75% 2 x 2 @90% 3 x 1 @105% Superset: 8 Ring Dips (Add weight if needed) 16 Min. AMRAP 8 HSPU w/ Med ball 10/14# 2 Clean + Jerk @80% 6 BF Burpees 2 Clean + Jerk 4 Ring muscle ups …
Wednesday 9/27
Warm up Warm up cleans 2 x 10 Hip Muscle cleans w/ barbell 3 Hip cleans @55% 3 Hip cleans @65% 3 Hip cleans @70% 4 x 2 Clean @80% Superset: Band Pull downs x 8 (heavy resistance) 21 Min. AMRAP 12 Deadlift 20 Sandball slams 8 T2B Strict 30 Wall balls 4 Front Squats @80% 40 Double unders 400 …
Tuesday 9/26
Warm up 6 Min. to work up to 65% Snatch 4 x 2 @75% 5 x 1 @85% Superset: 5 x 10 GHD Sit ups with 10/14# 4 Rounds 10 DB Power Cleans 35/50# 8 DB Lunges (R+L=1) 6 DB Thrusters 200 Meter Sandbag run 500 Meter sandball carry 25/30# Rx Program: Bench Press 10 x 50% 10 x 60% …
Monday 9/25
Warm up 14-12-10 Pull ups w/ plate 15/25# Deficit push ups 35/55# Box Jumps 24”/30” 4 Rounds 15 Ring dips (Adv. Athletes must muscle up into position) 12 Strict push ups 50ft. HSW 4 Min. Jump rope Double under technique Rx Program: 15 Min. EMOM 0-5 Min. Hip clean + Power Jerks @55% 6-10 Min. 3 x Hang Power Clean …
Friday 9/22
Warm up Burgener Event 2 Team Series 120 double-unders, each 120 chest-to-bar pull-ups, total 120 hang snatches, total, 95 / 65 lb. 120 double-unders, each RDL’s + Front Squats 2 x 6 @ 60% 3 x 6 @ 75% Cool Down: 200 Double unders Rx Program: Banded Good Mornings 5 x 15 Back Squats Lateral KB sidebends x 12 per …
Thursday 9/21
Warm up CrossFit Team Series 9-15-21 Partner Wod Sync Thrusters 65/95# Sync Bar Facing Burpees 10 Rounds 5 Pull ups 10 Push ups 15 Squats 50 Meter sprint 5 x 250 Meter Rows RX Program: Strict Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bent over rows w/ strict press weight 5 …
Wednesday 9/20
Warm up Power Snatch (speed work) 2 x 5 @50% 3 x 5 @70% (only if speed and efficiency are not lost) Superset: 10 Strict pull ups 20 Min EMOM 1st min: 1 Power clean, 2 Hang power cleans @75% (scale down % if technique is being sacrificed) 2nd min: 10 Over the bar burpees 3rd min: 6 Front squats …
Tuesday 9/19
Warm up Clean + Jerk 5 x 1 + 3 @70% Ring Dips 5 x 10 20 Min. AMRAP 16 HSPU 14 Wall balls 12 Deadlift @60% 10 GHD sit ups Cool Down 30 Cal row RX Program: Bench press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% GHD Extensions 5 x 12 …
Monday 9/18
Warm up + 6 Min. Jump rope 10 Rounds 35 Double arm rope slams 100 Meter tire drag w/ 10# 25 Cal Row 50 Mountain climbers 100 Double unders 400 Meter jog Rx Program: Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep curls x20 Press in snatch (Sots press) 5 x …
Friday 9/15
Warm up 15 Min. to find Max Split Jerk 15 Min. to find Max Any lift missing 9 Min. AMRAP 55 Push ups 45 Weighted sit ups 35 Goblet Squats 5 Rounds (9 Min. cap) 10 Ring dips 15 T2B 400 Meter row